AEROBIC WORKOUTS TO BUILD YOUR BASE

INTERVAL TRAINING 10-minute warm-up

4 x 4-min efforts @

85 per cent effort (Strong and fast but not your maximum effort.) 5-minute jog between efforts

10-minute cool-down

MILE EFFORTS 10-minute warm-up

6 x 1-mile repeats with 90-sec jog in between (Short recoveries keep heart rate elevated. The pace should feel like a 75-80 per cent effort.) 10-minute cool-down

LONG RUN

15-minute warm-up

2 x 2-mile repeats at threshold pace (comfortably hard) with 3-minute jog in between. 7 miles easy into a 2-mile effort at threshold pace 1-mile cool-down